5x5 squat 145#
21-15-9
sumo deadlift high pull 70#
GHD sit ups
burpees
7:01
some hand stand pushups
4 rounds 400m run/50 squats
11:48
looked up old PR 11:22. probably wasn't well measured.
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CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to the elite.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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